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Thread: MG training log

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    Default MG training log

    As you know, all I did during my vacation in NY is cardio (I walked a lot which is a good thing) Now that I'm back in my (dull) country, I'm also back at the gym.
    I did a full body this morning.

    10 min stationary bike

    Chest Incline
    44x10
    66x12
    88x10

    Shoulder Press
    44x10
    66x10
    77x12

    Lat pulldowns to the front
    77x10
    88x10
    110x10

    Single arm pulley curls
    20x12
    25x12
    30x12

    Triceps Pressdowns
    60x12
    75x12
    80x12

    Horizontal Press
    176x12
    198x12
    220x12

    Cable Crossovers
    30x12
    35x10
    40x10

    Upright Rows
    60x10
    65x10
    70x10

    Seated Rows
    77x12
    99x10
    110x10

    EZ Bar Curls
    22x12
    33x10
    38x10

    Triceps Reverse
    60x12
    70x12
    80x12

    Lying Leg Curls
    22x12
    27x12
    33x10

    250 abs

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    Neat. Now we get a millijournal too.


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    Yesterday was 20 min HIIT cardio.

    Today back

    Lat pulldowns to the front
    66x10
    77x10
    88x10

    One arm rows (machine)
    22x10
    44x10
    66x10

    Seated Rows
    77x10
    88x10
    99x10

    Hyperextensions
    12, 10, 12

    High Pulls (machine)
    110x10
    121x10
    132x10

    200 abs

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    I like reading the millilog.


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    Sunday Nov 21, 2010

    15 min stationary bike

    Leg extensions
    33x15
    44x15
    55x15

    Leg curls
    22x15
    27x12
    66x12

    Horizontal leg press
    176x15
    198x12
    220x12

    Pulley curls
    20x15
    25x12
    30x12

    Curling machine
    33x20
    44x15
    55x15

    Hammer curls
    22x15
    26x12
    31x10

    250 abs

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    Monday Nov 22, 2010

    10 min arm bicycle

    Smith Machine
    65x15
    75x15
    84x15

    Peck Dec
    44x15
    55x12
    66x10

    Vertical Press
    55x15
    66x12
    77x15
    88x12
    99x10

    Dumbbell Pullovers
    26x15
    31x12
    35x10

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    Millisets x millireps.


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    I was all sore this morning but instead of doing cardio like I usually do every other day, I hit the gym to do shoulders.

    15 min stationary bike

    Seated Press
    33x15
    44x12
    66x10

    Reverse db flyes
    22x15
    24x12
    26x12

    Db shrugs
    26x12
    31x12
    35x10

    Upright rows (Olympic barbell)
    44x10
    55x10
    66x8

    Clean & Press
    44x12
    48x10
    53x10

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    If you ever did military press, it would be called millipress.


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    The machine that I use could be called millipress
    I used to do military press before my shoulder injury but now I find it really hard to "stabilize" the weight and that's why I use a machine (I don't want to injure myself again ..)

    15 min HIIT sit bike

    Horizontal Leg Press
    175x15
    185x15
    195x10
    215x8 (tried 225lbs but the plates didn't move an inch .. embarrassing)

    Leg Extensions
    44x15
    55x15
    70x10
    80x8

    Leg Curls
    44x15
    55x15
    70x10

    Abductors
    Adductors

    200 abs

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